180413

Jesse Workout of the Day

Manny Brionez at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds:
12 Cal bike or Row Sprint
*2 min easy recovery between rounds


1 Round: Side-Butt
Group Hip Opener

Workout of the Day for Friday, April 13th, 2018:
Backsquat:
Build to a 5-RM*

*Add 5-10-lb from last week’s 5RM

10 Min AMRAP:
5 Strict Chin-Up
10 Box Jump 30/24″
15 GHD Sit-Up

5 min EMOM:
6 Straight Leg Raise Hanging From Pull-Up Bar

Sweat Sessions Workout for Friday, April 13th, 2018:
2 Min Each:
Down-Dawg
Fragon
Dragon
Figure 4

Skill: Snath, Dubz

10 min AMRAP:
20 Dumbbell Snatch
30 DB Reverse Lunge

10 min AMRAP:
20 WallBall
30 Dubz (Max 1 minute)